Gratitude journaling: how to start, with 25 prompts
By the MOJO team · Updated · 2 min read
The short answer
A gratitude journal works best when it's specific and short: write down two or three particular things from today you're glad about, and why. "My colleague covered my call so I could leave on time" beats "my job". A few times a week is enough, and varying what you notice keeps it from feeling forced.
Why gratitude journaling helps
Regularly noticing what went well helps balance the brain's natural focus on problems. Many people find it lifts their mood and makes it easier to notice good moments as they happen.
How to do it well
- Be specific: one particular moment, not a broad category.
- Add why: what made it matter to you?
- Include people: who made today better?
- Keep it short: two or three items is plenty.
- Don't force it: on hard days, one small thing is enough.
25 gratitude prompts
- Who made my day a little easier?
- What made me laugh today?
- What's something I enjoyed eating?
- What did my body let me do today?
- What's a small comfort I often take for granted?
- What did I learn recently?
- Who am I glad is in my life, and why?
- What's something beautiful I noticed?
- What went better than I expected?
- What's a problem I've solved recently?
- What's a place that makes me feel calm?
- What's a skill I'm glad I have?
- What's a memory that makes me smile?
- What's something I'm looking forward to?
- What did someone say that I appreciated?
- What's a hard time I got through?
- What's something in my home I'm glad to have?
- What's a song, book or show I'm grateful for?
- Who helped me become who I am?
- What did I do today that I'm proud of?
- What's something about today's weather I enjoyed?
- What opportunity do I have right now?
- What's a kindness I gave or received this week?
- What made this week better than it could have been?
- What's one thing about myself I appreciate?
Fit it into a daily check-in
Gratitude fits naturally at the end of a daily check-in. In MOJO you can mention what you're grateful for in your 30-second voice note, and over time see how those good moments line up with your mood and energy.
Frequently asked questions
How often should I write in a gratitude journal?
A few times a week works well for many people. Daily is fine too, as long as it doesn't start to feel like a chore.
What if I can't think of anything to be grateful for?
Go small: a warm drink, a message from a friend, getting through a hard day. Prompts can help on those days.
This guide is general wellbeing information, not medical advice. If you're worried about your mental health, talk to a doctor or mental health professional.